Many people start their day with a cup of tea and a multivitamin. Sometimes a friend or relative of yours might say, "Dude, drink this, it's really good for your body." But how much of this is really necessary for our bodies? Some say it's just a waste of money, others say it can save you from a lot of diseases. So what's the truth? Today, we're going to talk about this, exactly, without hiding anything, in a way that you can understand.
Why do we need a multivitamin?
Simply put, our bodies need a lot of vitamins and minerals to stay healthy. We call these nutrients. In fact, we can get all these things from a good, balanced diet . That means if we eat fruits, vegetables, legumes, grains, meat, fish, eggs, and more, we won't need anything else.
But the question is, how many of us eat like that every day? With our busy lives, sometimes we eat something we brought from the store. Or we get used to the same type of food. It is at times like these that our bodies start to lack some of the nutrients they need.
Think of a multivitamin as like insurance for a car. It can help fill in some of the nutritional gaps in your diet, but it's never a substitute for a good meal.
While a multivitamin may provide you with vitamins and minerals, it doesn't provide the fiber and phytonutrients found in a healthy diet. So, even if you take a multivitamin, you should still eat well, exercise, and maintain a healthy weight .
Who really needs these the most?
While not everyone needs a multivitamin, some people are more at risk of developing nutritional deficiencies than others. Let's take a look at who they are.
| At-risk group | Key nutrients that may be deficient and their causes |
|---|---|
| Expectant and pregnant mothers | Folic Acid: Essential for preventing neural tube birth defects in the baby's brain and spinal cord. Iron:To prevent anemia during pregnancy. |
| People over 50 years old | Vitamin B12: As we age, our body's ability to absorb B12 from food decreases. This can lead to neurological problems and memory loss. Vitamin D and Calcium: To keep bones strong and prevent diseases like osteoporosis. |
| People who eat a complete vegetarian diet (Vegan) | Vitamin B12: This is mainly found in animal foods. Iron, calcium, zinc, vitamin D: Although these are obtained from plant foods, absorption may be reduced. |
| People with certain medical conditions | Digestive system diseases (e.g. Crohn's disease) can impair nutrient absorption. It is important to discuss this with your doctor. |
If you belong to one of these groups, it's worth considering a multivitamin. But, never make the decision alone. Always talk to your doctor to see if you really need it, and if so, what kind.
Can multivitamins prevent diseases like cancer and heart disease?
This is the question that many people ask and the biggest debate. Some studies show that people who take multivitamins for a long time, like 15 years, have a reduced risk of colon cancer. Other studies say that they may have a reduced risk of heart disease.
However, studies conducted by major institutions such as the National Institutes of Health (NIH) in the United States show that there is not yet enough evidence to definitively say that taking multivitamins for a healthy person can prevent such major diseases.
So why these two opinions?
Simply put, these things are very difficult to prove. Some studies are short-term, some are long-term. Therefore, there is still no consensus among scientists on this.
Therefore, the best thing to do is to prioritize a healthy lifestyle (good diet, exercise, and avoiding smoking) rather than relying solely on a multivitamin pill to prevent cancer and heart disease.
Are there people who should not use multivitamins?
Yes. In some cases, taking multivitamins can do more harm than good.
- People undergoing cancer treatment: If you are undergoing cancer treatment, do not take any vitamins or supplements without medical advice. Some vitamins may help cancer cells grow and may interfere with your cancer treatment.
- People taking other vitamins: If you are already taking separate iron tablets, calcium tablets, etc., and taking a multivitamin in addition to them, you may end up with too much of some nutrients in your body. This is also harmful to your body. For example, too much iron can damage your liver.
Therefore, if you have any doubts about whether a multivitamin is right for you, be sure to talk to your doctor.
How to choose a good multivitamin?
Okay, so you've talked to your doctor and decided you need a multivitamin. When you go to the pharmacy, there are tons of different types of bottles. How do you choose the best one? Here are some important things to consider.
| Vitamins/minerals | Things to watch out for |
|---|---|
| Vitamin A | Choose one that contains beta-carotene or mixed carotenoids. The body converts this into vitamin A as needed. Taking too much of direct vitamin A (labeled as retinol) can be harmful to the liver and bones. |
| Iron | Men and post-menopausal women are best off choosing an iron-free multivitamin unless a doctor recommends it, as iron can build up in the body and damage organs. |
| Folic Acid | It is very important for women of childbearing age to choose one that contains 400 micrograms (400 mcg) per day. |
| Vitamin D | Most multivitamins contain about 400 IU (International Units). This is essential for calcium absorption. If you have limited sun exposure, are obese, or have dark skin, you may need more. Ask your doctor about this. |
| Vitamins E and C | There have been some concerns about taking high doses of vitamin E (more than 600-800 IU per day). For vitamin C, it is good to have about 250mg per day. |
| Quality | Choose a product from a reputable, trusted company that is approved by the National Medicines Regulatory Authority (NMRA) of Sri Lanka. Do not buy cheap products from dubious, unknown sources. |
Take-Home Message
- A multivitamin is not a magic pill. It is never a substitute for a balanced diet. It is just a kind of nutritional 'insurance'.
- Be sure to talk to your doctor before deciding whether or not you need a multivitamin, and if so, what kind.
- Special groups, such as women who are planning to become pregnant, people over 50, and vegetarians, may benefit more from a multivitamin.
- Don't rely solely on multivitamins to prevent major illnesses like cancer and heart disease. It's essential to follow a healthy lifestyle.
- Cancer patients should avoid using any supplements without medical advice.
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